Pistol Squats: Progression For Beginners, Variations, & Form Tutorial

Pistol Squat Challenge For 30 Days

On today’s episode of Live Lean TV, I’m going to show you the best pistol squat progressions and variations for beginners, so you can learn how to do your first pistol squat in 30 days or less.

I first learned how to do a pistol squat over 10 years ago when I was a young and limber 34 year old.

Then 3 years ago, I wanted to film a dumbbell pistol squat for my exercise demo YouTube channel, but my body wasn’t moving the way it used to.

With a quick search I came across a pistol squat video from the Squat University YouTube channel and a lot of his tips worked to help me regain my pistol squat form, as a 44 year old.

Shout out to Squat University.

So in this video, I’m going to teach you what I learned from that video, with the goal of helping you get your first pistol squat in 30 days or less.

To best respectful of your time, I’ve included video timestamps to jump to each section in the description box below.

Table Of Contents – Jump Links

Pistol Squat Benefits

Want to impress your friends with the balance of a ninja?

The pistol squat’s your answer.

Pistol squats provide:

• Single leg strength for daily life.
• Balance that’d make a tightrope walker jealous.
• Mental toughness because, let’s be real, these are tough.
• Improved ankle mobility, so you never have to go to yoga again.

Just kidding, do yoga too.

Overall the pistol squat is an impressive move, if you have the stability to do them.

Pistol Squat Muscles Worked

The pistol squat is a legit superhero move.

But what muscles are you building?

Let’s break it down.

The primary muscles worked include:

• Quads for leg extension
• Glutes for power

These are your heavy hitters.

The secondary muscles worked include:

• Hamstrings for control
• Calves for balance
• Core for stability

They’re the supporting cast, crucial for a smooth, stable pistol squat.

Pistol Squat Ankle Mobility Exercises

Before you even dream of completing your first pistol squat, you need to first focus on this often neglected thing.

You need to improve your ankle flexibility to be mobile enough to get your knee past your toe.

Forget about what you may have heard.

With the right hip action, getting your knee over your toes is essential for a proper pistol squat.

Ankle Mobility Exercise #1: Bench Ankle Stretch

The following ankle mobility exercise is called the bench ankle stretch.

Here’s how to perform the bench ankle stretch with correct form:

1. Place your foot on a bench, then push your knee forward.
2. To feel an even deeper stretch in the achilles tendon on the back of your lower calf muscle, add a weight such as a kettlebell or dumbbell on top of your knee.
3. Hold the stretch for 10 seconds, then repeat 5-10 times per leg.

Ankle Mobility Exercise #2: Banded Ankle Dorsiflexion Mobilization

If you feel a pinching sensation in the front of your ankle, grab a resistance band and try this banded ankle dorsiflexion mobilization.

Here’s how to do it with proper form:

1. Secure a resistance band to a low anchor, loop it around your ankle, just below the bone.
2. In a half-kneeling position, place your foot on a weight plate and lean forward to tension the band.
3. Gently drive your knee forward over your toes.
4. For added resistance, place a weight on your knee (optional).
5. Hold for 2-3 seconds, then return your knee to the starting position.
6. Repeat for 20 reps per leg.

This will prep your ankles for those pistol squats, and avoid any unwanted ankle stiffness.

Now that your ankles are mobile, let’s move on to the first pistol squat progression exercise for beginners.

Pistol Squat Progression Exercises For Beginners

Before attempting your first full unassisted pistol squat, it’s important to learn the basic movement technique.

#1. Single Leg Touchdown Squat

The first pistol squat progression exercise for beginners is the single leg touchdown squat.

Even though you may get deeper using the TRX single leg pistol squat progression, I prefer the single leg touchdown squat option since it will help you build up the required balance, coordination, mobility, and stability without assistance.

Here’s how to do it properly:

1. Place a weight plate on the floor, then plant one foot on it.
2. Lift the free foot off the floor to balance on one leg.
3. With your free foot flexed, hinge at the hips, push your butt back, and gently tap your free foot to the floor.
4. Think of the floor as glass, meaning you gently tap and go, rather than stomping on the glass.
5. Press back up through your planted foot, and repeat.
6. Once your mobility and stability improves, increase the elevation by balancing on 3-5 weight plates, or a minimum of a 12 inch platform.
7. Complete all your reps on one leg, then switch and show the other leg some love.

#2. Elevated Pistol Squat

The next pistol squat progression exercise is the elevated pistol squat.

Since you’re elevating the planted foot higher, it requires less mobility in the ankle, therefore the free leg is able to sweep forward easier, than if you were doing a pistol squat on the floor.

Here’s how to do it properly:

1. Plant one foot on a 15 inch sturdy platform.
2. Brace your core, then balance on one leg, with your free foot flexed.
3. Hinge at the hips, squat down until your free foot hovers just above the floor, then rather than tapping your foot on the floor, sweep your leg forward as you slowly work into getting deeper into the pistol squat.
4. Remember, no touching the floor with the free leg, you’re a hovercraft, not a land vehicle.
5. Push through your planted foot to stand tall, keeping that balance.
6. Repeat, then switch legs.

Once you get in enough practice, these two pistol squat progression exercises should help you complete your first pistol squat.

8 Pistol Squat Variations And Alternatives

Need help building the required leg strength to complete your first pistol squat?

Start with these 8 pistol squat variations and alternatives:

1. Single Leg Bench Get Up: The single leg bench get up focuses on strengthening the ascent or raising portion of the pistol squat, rather than controlling the lowering portion.
2. Pistol Squat To Bench: The pistol squat to bench or box is a single leg exercise that places more emphasizes on balancing and controlling the descent or lowering to the bench.
3. TRX Single Leg Pistol Squat: The TRX single leg pistol squat allows you to get comfortable going deeper by providing support and balance assistance from the TRX straps.
4. Hand Supported Pistol Squat: The hand supported pistol squat is a scalable progression for those working towards an unassisted pistol squat.
5. Rolling Pistol Squat: The rolling pistol squat is a dynamic variation that uses momentum to complete the single leg squat by rolling backward and then upward.
6. Dumbbell Pistol Squat: The dumbbell pistol squat adds resistance to make it harder on your muscles, however the added weight also alters your center of gravity forward, thus making it feel easier to balance, rather than falling backward.
7. Pistol Squat With Weight Plate: The pistol squat with a weight plate adds extra resistance to challenge your muscles, while also shifting your center of gravity forward, which helps you stay balanced without tipping backward.
8. Pistol Squat Holding Foot: Holding your foot during a pistol squat serves as a counterbalance, enhancing stability and minimizing the chance of tipping backward.

Why Does My Leg Cramp When I Do A Pistol Squat?

Do you feel your quads cramping on your non-working leg when doing pistol squats?

Here are two ways to fix your quad cramp:

1. This cramping can be a sign of a flexibility issues, therefore start with a soft tissue foam roller quadriceps massage to help with mobility.
2. When getting into the starting position, rather than starting with your leg extended, start the descent when your knee is still bent, then extend your leg as you make your way down to the bottom.

Pistol Squat For 30 Days Challenge

Now that you know the exercise progressions, here’s your workout challenge to get your first pistol squat in 30 days.

Week 1: Foundation & Mobility

• Workout Days: 1, 2, 4, 5, 7
• Rest Days: 3, 6
• Focus: Ankle mobility, basic single-leg stability.
• 10 minute mobility:
  • A. Bench Ankle Stretch
    • Sets: 3 sets
    • Reps: 5 reps per leg with 10 second holds
    • Rest: 30 seconds
  • B. Banded Ankle Dorsiflexion Mobilization
    • Sets: 3
    • Reps: 15 reps
    • Rest: 30 seconds
  • C. Foam Roller Quadriceps Massage
    • Sets: 1
    • Reps: 30 seconds per leg
• Exercises:
  • D. Single Leg Bench Get Up
    • Sets: 3
    • Reps: 8 per leg
    • Rest: 60 seconds
  • E. Single Leg Touchdown Squat
    • Sets: 3
    • Reps: 8 per leg
    • Rest: 60 seconds

Week 2: Controlled Descent & Mobility

• Workout Days: 8, 9, 11, 12, 14
• Rest Days: 10, 13
• Focus: Building controlled descent, increasing depth.
• 10 minute mobility:
  • A. Bench Ankle Stretch
    • Sets: 3 sets
    • Reps: 6 reps per leg with 10 second holds
    • Rest: 30 seconds
  • B. Banded Ankle Dorsiflexion Mobilization
    • Sets: 3
    • Reps: 15 reps
    • Rest: 30 seconds
  • C. Foam Roller Quadriceps Massage
    • Sets: 1
    • Reps: 30 seconds per leg
• Exercises:
  • D. Pistol Squat To Bench
    • Sets: 3
    • Reps: 10 per leg
    • Rest: 60 seconds
  • E. Single Leg Touchdown Squat
    • Sets: 3
    • Reps: 10 per leg
    • Rest: 60 seconds

Week 3: Increased Range, Assistance & Mobility

• Workout Days: 15, 16, 18, 19, 21
• Rest Days: 17, 20
• Focus: Increasing range of motion, using assistance.
• 10 minute mobility:
  • A. Bench Ankle Stretch
    • Sets: 3 sets
    • Reps: 7 reps per leg with 10 second holds
    • Rest: 30 seconds
  • B. Banded Ankle Dorsiflexion Mobilization
    • Sets: 3
    • Reps: 15 reps
    • Rest: 30 seconds
  • C. Foam Roller Quadriceps Massage
    • Sets: 1
    • Reps: 30 seconds per leg
• Exercises:
  • D. TRX Single Leg Pistol Squat or Hand Supported Pistol Squat
    • Sets: 3
    • Reps: 10 per leg
    • Rest: 60 seconds
  • E. Elevated Pistol Squat
    • Sets: 3
    • Reps: 4 per leg
    • Rest: 60 seconds

Week 4: Attempt, Refinement, & Mobility

• Workout Days: 22, 23, 25, 26, 28, 30
• Rest Days: 24, 27, 29
• Focus: Attempting full pistol squats, refining technique, adding weight.
• 10 minute mobility:
  • A. Bench Ankle Stretch
    • Sets: 3 sets
    • Reps: 8 reps per leg with 10 second holds
    • Rest: 30 seconds
  • B. Banded Ankle Dorsiflexion Mobilization
    • Sets: 3
    • Reps: 15 reps
    • Rest: 30 seconds
  • C. Foam Roller Quadriceps Massage
    • Sets: 1
    • Reps: 30 seconds per leg
• Exercises:
  • D. Full Pistol Squat Attempt
    • Sets: 3
    • Reps: As many as possible
    • Rest: 60 seconds
  • D. Elevated Pistol Squat
    • Sets: 3
    • Reps: 5 per leg
    • Rest: 60 seconds
  • E. Dumbbell Pistol Squat
    • Sets: 3
    • Reps: As many as possible
    • Rest: 60 seconds

Pistol Squat Form Tutorial

Starting in week 4 of this 30 day pistol squat challenge, you’ll start attempting your first unassisted pistol squat.

Here’s how to properly complete your first pistol squat with correct form:

1. While standing with your core contracted for balance, bend one knee to position your raised ankle in alignment with the knee on the planted foot.
2. Extend the raised leg in front of your body, with your foot flexed.
3. Hinge at the hips while pushing your glutes back, with your chest and extended arms moving forward.
4. Bend your knee as you squat all the way down until your glutes are close to touching the floor.
5. Press your planted foot through the floor to press your body back up to the top, while staying balanced on one leg.
6. Repeat all the reps on one leg, then switch legs and repeat.

Bottom Line On Pistol Squats

Remember, the pistol squat is an advanced exercise that takes time.

If you primarily train a home with bodyweight, adding pistol squats to your programming is a good option.

However, it is a hard movement to overload with more weight, so if your goal is purely building the muscles in your legs, gradually adding more reps would be the main progressive overload goal.

Follow these steps to build up the required balance and coordination, by mastering these ankle mobility exercises and pistol squat progressions first, then you’ll be a pro in 30 days or less.

With that said, if you go to a gym, there are many better muscle building options for your legs.

But, if you want to be a ninja like me, it’s still a really cool move to master.

Question Of The Day

Let me know in the comments:

• What’s the biggest challenge you’re facing in your pistol squat journey?
• If you could give one piece of advice to someone trying their first pistol squat, what would it be?

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I’ll be back with more posts every week to help you get in shape, have fun, and look good doing it.

If you’re still hungry for more, don’t stop here.

Go check out this post where I show you how to master the split squat to build quads of gods and a butt your women will want to smack.

Keep Living Lean.